There’s something so satisfying about a cozy, saucy, savoury Sloppy Joe… especially one that’s packed with plant-powered protein and fibre.

This week for Meatless Monday, I adapted a Simply Quinoa recipe and turned it into a hearty slow-cooker version using red lentils, quinoa, and loads of veggies. It starts soupy (red lentils always do), but it thickens into the perfect comfort-food texture — and it’s incredibly forgiving.

This is one of those recipes you can set, forget, stir once or twice, and end up with a nourishing meal that keeps well all week.

🌱 Slow Cooker Lentil & Quinoa Sloppy Joes

Ingredients

• 1 cup finely chopped carrots
• 1 cup finely chopped mushrooms
• 1 cup finely chopped onions
• 2 garlic cloves, minced
• 1½ cups red lentils (or brown lentils if you prefer them firmer)
• ½ cup uncooked quinoa
• 1 (8-oz) can tomato sauce
• ½ cup ketchup
• 2 tbsp maple syrup
• 1 tbsp sriracha (start here; add more later if you want more heat)
• 2 tbsp mustard
• 1 tbsp chili powder
• 1 tsp paprika
• Pinch of salt & pepper
• 4 cups vegetable broth
• Optional: 2–4 tbsp chia seeds for additional thickening

Instructions

1. Add all ingredients to the slow cooker and stir well.
2. Cook on HIGH for 2–3 hours or LOW for 4–5 hours.
   • Red lentils will soften much faster than brown.
3. If using chia, add it after the first 1–1.5 hours.
4. In the last 20–30 minutes, cook uncovered to help excess liquid evaporate.
5. Stir, taste, and adjust seasoning before serving.
6. Let it sit 5–10 minutes — red lentils thicken as they cool.

🔧 Fixes If It’s Too Runny

Red lentils break down more than brown, and slow cookers vary — so here’s how to fix consistency every time:

To thicken:

• Cook uncovered for 20–40 minutes
• Add 1–2 tsp chia
• Add 1–2 tbsp tomato paste
• Add 1–2 tbsp uncooked quinoa
• Stir in 2–3 tbsp rolled oats (they disappear completely)
• Let cool slightly — it thickens a LOT as it rests

🌶 Fixes If It’s Too Spicy

Start with these gentle adjustments so it doesn’t turn overly sweet:

• 1 tbsp ketchup + 1 tsp maple syrup
• 1–2 tbsp tomato sauce or tomato paste
• Add a splash of oat milk or a teaspoon of tahini
• Add a bit more quinoa or oats to dilute the heat

Fixes If It’s Too Sweet

• Add ½–1 tsp vinegar (apple cider or white)
• Add a pinch more chili powder or mustard

Fixes If It’s Too Bland

• Add 1–2 tsp mustard
• Add more sriracha
• Add ½ tsp smoked paprika
• Add a pinch of salt to brighten flavours

🥄 Serving Ideas

• On toasted whole-grain buns
• Piled onto baked potatoes
• Over quinoa or rice bowls
• Spoon over roasted veggies
• Stuffed in a wrap with spinach

📊 Nutrition (per 2-cup serving)

Based on red lentils, quinoa, 4 cups broth, ketchup, veggies, spices, and 1 tbsp sriracha.

• Calories: ~390
• Protein: ~22 g
• Carbohydrates: ~69 g
• Fibre: ~17 g
• Fat: ~2.5 g

Very high fibre + high protein — perfect for midlife blood sugar control and appetite regulation.

Let me know if you’ll try it!

🌱 New to Plant-Based Eating?

If you’re wanting to add more plants to your meals (without overthinking it), you’ll love my Plant-Based Beginner Guide. It’s a simple, practical starting point for anyone wanting to feel better, eat cleaner, and build sustainable habits.

📘 Want More High-Protein Plant-Based Recipes?

Grab my High-Protein Plant-Based Recipe Ebook — 30 delicious meals designed to support energy, blood sugar balance, and healthy weight loss, especially for women over 40.

📌Be sure to pin this for later!